Small habits, big changes
These little steps can help you stick to your New Year
resolution. Try following these tips for a better you soon
Since a little more than a month is left of this year, we wonder
what happened to the New Year's resolutions that were taken at the beginning of
this year. Some of us may have succeeded but many of us may have given up on
our goals too soon. Here's the good news--you can get back on track next year
and its super easy. Resolutions fail due to various reasons, but we tend to
assume that failure means it's over. Instead, a healthier approach is to adopt
Stephen Guise's philosophy of Mini Habits. It's a simple way to improve
yourself without the pressure of resolutions weighing you down or making you
feel bad about yourself.
WHY MINI HABITS
ARE BETTER
A new year's resolution is overwhelming. Your mind will plot out
a huge goal spanning across an entire year, with all the many milestones you
will need to hit. Once your initial excitement subsides, it's daunting.
Mini habits, on the other hand, fit into your life as it is now.
According to BJ Fogg of the Persuasive Tech Lab at Stanford University,
researchers have found that one of the most efficient ways to build a new habit
is to stack it on top of an existing one.
Done consistently over a long time, these mini habits can spark
massive personal change. But before you start, it'll be helpful to know a few
simple requirements for what constitutes a mini habit:
1 Reduce resistance to a minimum:
If a mini habit requires you to do several steps, it might not
be the right one. It should be easy to take action. It's the tipping point of
behavior change.
2 Don't excercise your willpower:
The willpower muscle takes time to build, so don't try to do
that while inculcating a new habit. Just make sure your new regular task is
something you will do happily and naturally, without complaining.
3 Start as small as possible:
Want to get into the habit of working out every day? Just do one
pushup daily. Just one. Nothing more. And then build on it.The one-pushup
challenge has shown how small habits can lead to large changes.
SET A POSITIVE
PASSWORD
It might sound silly, but the password you enter daily can
change your life. Mauricio Estrella found this through a simple experiment when
he was going through a rough divorce. He wrote about his experiences, noting
how positive passwords like “Forgive her“ and “Quit Smoking“ led to dramatic
positive lifestyle changes. You should still make a secure, unbreakable
password, but do it in a way where its message is a positive change that you
want to bring about. Ideally, use this as a password for something you access
every day, like your email or your Facebook account.
DITCH FACEBOOK
AND BE POSITIVE
Speaking of Facebook, it's well documented at this point that
Facebook can make you sad. The social network is a highlights reel of
everyone's best moments, and when you compare that to your larger life, the
unfair comparison can make you feel low. It might be wise to ditch Facebook for
a more positive influence, at least on your computer. The point is to avoid
social network's negative impact and turn your existing bad habit into a
positive mini habit.
DRINK MORE
WATER
When Matthew Hughes quit caffeine and increased his
productivity, he made a smart move by replacing addictive coffee with a pint of
water -no more, no less, every hour on the dot. If you aren't getting the daily
intake of water you should, then it's time to make that change.
WAKE UP EARLY,
GRADUALLY
Waking up early isn't easy for everyone. So we have various
yawn-stifling alarms to get out of bed, but a drastic change in schedule can be
hard. Instead, make it a mini habit and ease yourself in.
Try something as simple as setting your alarm one minute earlier
every week. So if you're an 8am riser and want to get to 7am, start with 7.59am
for the first week. Then go back one more minute to 7.58am for the second week.
Make it easy on yourself, sleep in on weekends. By the end of the year, you'll
be at 7.08am.And in another two months, you'll be waking up at 7am without
feeling like it's a drastic change.
READ MORE WITH
“SEVEN-PAGE WEEK“
Everyone wants to make reading a habit, but we don't seem to be
able to find the time to do it. Well, here's an easy mini habit to help you start
reading more. We can call it the “seven-page week“.
Every Monday, read one page of a book. On Tuesday, continue and
read two pages of that book. Three on Wednesday, four on Thursday, five on
Friday, six on Saturday, and seven on Sunday. Then go back to just one page of
the same book on Monday. Keep up this cycle till you finish the book.With this,
you are making it easy to read on work days, and building momentum towards the
weekend when you can relax and read more pages at your own pace.
START WRITING REGULARLY
Everyone thinks they have a novel in them. And they start out
strong, banging out on the keyboard with great enthusiasm. Slowly but surely,
the inspirational flame starts to flicker and the momentum dies out.Don't let
it happen to you and take your book from idea to final draft.
LEARN TO ENJOY
LIFE AND BE GRATEFUL
Complaints come easy, but being thankful is difficult.Gratitude
isn't inherent for many of us. It needs to be reflected upon, and appreciated
through practice.Mindful meditation can help in learning this.
ORGANIZE ONE
THING EVERY WEEK
It could be tech, it could be non-tech, but just adopt the mini
habit of tidying up and streamlining one thing every week.Soon you'll have a
less disruptive life.
(This article was first published in http:www.makeuseof.com)
Mihir Patkar MM25NOV16
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